Lentils vs. Beets

Nutrition comparison of Cooked Lentils and Beets


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked lentils versus beets (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in lentils and beets:

  • Both beets and lentils are high in dietary fiber and potassium.
  • Beet has 53% less carbohydrates than lentil.
  • Lentil has 73% less sugar than beet.
  • Lentil has more thiamin, niacin, pantothenic acid and Vitamin B6.
  • Lentil is a great source of protein.
  • Lentil is an excellent source of iron.
Detailed nutritional comparison of lentils and beets is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.


Image of Lentils src
Image of Beets src

Calories and Carbs

calories

Lentil is high in calories and beet has 63% less calories than lentil - beet has 43 calories per 100 grams and lentil has 116 calories.

For macronutrient ratios, lentils is heavier in protein, lighter in carbs and similar to beets for fat. Lentils has a macronutrient ratio of 30:67:3 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Lentils Beets
Protein 30% 14%
Carbohydrates 67% 83%
Fat 3% 3%
Alcohol ~ ~

carbohydrates

Beet has 53% less carbohydrates than lentil - beet has 9.6g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.

dietary fiber

Both beets and lentils are high in dietary fiber. Lentil has 182% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.

sugar

Lentil has 73% less sugar than beet - beet has 6.8g of sugar per 100 grams and lentil has 1.8g of sugar.



Protein

protein

Lentil is a great source of protein and it has 460% more protein than beet - beet has 1.6g of protein per 100 grams and lentil has 9g of protein.

Fat

saturated fat

Both beets and lentils are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.

Vitamins

Vitamin C

Beet has 227% more Vitamin C than lentil - beet has 4.9mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.

Vitamin A

Beets and lentils contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and lentil does not contain significant amounts.

Vitamin E

Beets and lentils contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.

Vitamin K

Beets and lentils contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.

The B Vitamins

Lentil has more thiamin, niacin, pantothenic acid and Vitamin B6. Both lentils and beets contain significant amounts of riboflavin and folate.

Lentils Beets
Thiamin 0.169 MG 0.031 MG
Riboflavin 0.073 MG 0.04 MG
Niacin 1.06 MG 0.334 MG
Pantothenic acid 0.638 MG 0.155 MG
Vitamin B6 0.178 MG 0.067 MG
Folate 181 UG 109 UG

Minerals

calcium

Beets and lentils contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and lentil has 19mg of calcium.

iron

Lentil is an excellent source of iron and it has 316% more iron than beet - beet has 0.8mg of iron per 100 grams and lentil has 3.3mg of iron.

potassium

Both beets and lentils are high in potassium. Lentil has 14% more potassium than beet - beet has 325mg of potassium per 100 grams and lentil has 369mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both lentils and beets contain small amounts of beta-carotene.

Lentils Beets
beta-carotene 5 UG 20 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than beet per 100 grams.

Lentils Beets
alpha linoleic acid 0.037 G 0.005 G
Total 0.037 G 0.005 G

omega 6s

Comparing omega-6 fatty acids, lentil has more linoleic acid than beet per 100 grams.

Lentils Beets
linoleic acid 0.137 G 0.055 G
Total 0.137 G 0.055 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Beets (Beets, raw) .

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